Pregnancy & Postnatal Pilates Courses
Hello and congratulations on your pregnancy or having your baby. We hope you’re keeping well, and if you’re ready for some gentle but supported workouts during this particular time, we’d love to help.
At Beyond Move we run small group classes for our Pregnancy and Postnatal clients. We offer Prenatal Pilates and also Postnatal Pilates. These two classes are designed with care for Pregnancy & Postnatal recovery needs. The movements and exercises are safe during these times.
Prenatal courses
Prenatal Pilates works on your muscle connection, alignment and posture – as during pregnancy, the body goes through many changes and it’s a great way to engage the right muscles and work on posture.
About our courses
Our Pre- & Postnatal Classes run in 6-week courses. We follow school terms with our courses.
If you’re starting a course with us, please make sure you fill in this registration form before your first class. We want to make sure that we’re offering you modifications if needed.
“Thank you so much for everything – you’ve been amazing and it’s helped my back so much that this pregnancy has been physically super easy, and I owe you and your classes a huge amount of credit.”
MORE ABOUT PRENATAL PILATES
Did you know only 1 in 4 women get enough exercise while pregnant? Also that most of them stopped exercising during pregnancy? Some of the latest research shows that during pregnancy the RIGHT form of exercise is very important.
Pilates activates the deepest layer of your tummy muscles, which are necessary for stabilising your back and pelvis. Many Pilates exercises are performed on your hands and knees, which is an ideal position for pregnancy. Adopting this position can take some of the strain off your back and pelvis – and towards the end of your pregnancy, may help to get your baby into the right position for birth. There isn't any research on Pilates that looks at its effects on pregnant women. There is, however, research that shows that it can help to improve your flexibility. And we do know for certain that exercise is good for you during pregnancy.
During pregnancy, your body undergoes many changes in a short period of time. Many of these changes are brought on by the hormones Estrogen and Progesterone – which increase to around 100 times higher than their normal levels. These hormones, and another one called relaxin, also act to soften the muscles and ligaments of the pelvis to allow room for the baby to grow. During exercise, you must take into consideration the effects of these hormones. Your upper back is also under stress due to the increasing size of the breast. After 16 weeks of gestation, it isn’t recommended to exercise when lying flat on your back. The growing uterus can compromise some of the leading vessels to and from the heart and some women become dizzy. Instead it’s recommended to prop yourself up with some pillows, and you should still work in a neutral spine position.
“Thanks so much! I’m getting a lot out of the classes, by the way – I feel myself being more aware of how I hold myself.”
ALL ABOUT POSTNATAL PILATES
Postnatal Pilates is one of the safest and most effective ways to strengthen, realign and get back into shape after having a baby. It aids in a quicker postpartum recovery and strengthens the body and mind for the new demands of motherhood. It focuses on building and strengthening your deep abdominal muscles and pelvic floor muscles. Whether you’ve had a vaginal or cesarean delivery, a safe Pilates workout is developed to target particular muscle groups problem areas that mothers face after pregnancy.
Our classes are also a chance to meet other mums, who you can share your experiences and thoughts with. This is a great way to have a positive effect on your mental health.
It’s recommended that you wait a minimum of six to eight weeks after delivery to start exercising again. However, if you’ve had a cesarean section, then it’s highly recommended that you wait eight to twelve weeks before starting Postnatal Pilates. If you have any additional physical conditions or discomfort in your pelvic or spine area, please consult with your physician before you start any exercise.
Postnatal Pilates Package
WHAT CAN YOU EXPECT?
We’ll be reactivating deep-layer abdominal muscles
Finding our balance
Learning about alignment and posture
Reducing back & shoulder pain with a safe workout
Gradual progression & challenges